WOD 5.20.14

Main – CrossFit


Day 5 (No Measure)

Couch stretch
Pass throughs
Three Rounds of the above at 200M Row.

Then Coaches Choice.


Push Jerk (30 Minutes to work up to 1RM)

Push Jerk if you have a good overhead squat, or potential for one (Shoulders).

Split Jerk if you struggle with shoulders on OHS.

30 Minutes to a 1RM, from the Rack. Fast, fast, fast. Everything is fast.


6 Rounds Shoulders (Time)

10 Wall Balls (20#/14#)
10 Shoulder to Overhead 95#/65# (from the ground, no rack)
10 Box Jumps 24″/20″
RX + = 115#/85# and the wall ball must completely clear the target, so you can see the line underneath the ball (and it is 9′ for women for RX+)

Cool Down

Hit it all,

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